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5 Snacks That Fit Your Macros

Don’t let snacks kill your macros, plan ahead and keep it simple. This will keep you on track and keep you from crashing halfway through the day from poor food choices.

The afternoon crash is one of the most dreaded parts of the day for most people. What

most people don’t know is that this is something that can easily be preventable, simply

based off of the foods they eat. In addition to the foods that we eat, what we drink also

plays a big role in how we feel throughout the day. Avoiding the afternoon crash can be

as simple as eating something with good nutritional value every 3-4 hours, or trying to

consume at least 1-2 cups of water an hour.

The main causes of afternoon crashes are because of either an unbalanced lunch,

stress, or blood sugar imbalances. Unbalanced lunches are one of the most common

problems that lead to the afternoon crash. Many lunches are high in carbohydrates and

low in fats and protein. Carbohydrates tend to burn off rather quickly and this gives our

bodies nothing else to run off of once it burns through the carbohydrates. Stress plays

hand in hand with our unbalanced lunches, because stress usually causes us to make

poor food choices that don’t help us out nutritionally. Finally, blood sugar imbalances

can be caused by the poor food choices we make at lunch time. When we consume a

high amount of carbohydrates this can cause our blood glucose levels to spike after

consumption. After the carbohydrates are burned off that causes our blood glucose

levels to drop, which ultimately leaves us feeling exhausted. This is why we usually find

ourselves craving something with a lot of sugar during the afternoon.

Good nutrition is something that can help eliminate these problems. Big changes don’t

have to be made, just small and simple steps are all it takes. This means avoiding

things such as caffeinated sugary drinks, as well as foods high in sugar and refined

simple carbohydrates. Instead we should try and add foods high in fats and proteins

instead. This will help give our bodies the fuel they need to give us long, sustained


Here are some quick and healthy options for snacks that can help you avoid that crash and not kill your macros.

1) Apple with Almond Butter

  • 1 apple

  • 2 tbsp. almond butter

Nutrition Facts:

18 g fat

31 g carbs

7 g protein

7.5 g fiber

2) Veggies Dipped in Hummus

  • 1 red bell pepper

  • ½ stalk of celery

  • ½ cup baby carrots

  • 2 oz hummus

Nutrition Facts:

200 calories

11.5 g fat

20.5 g carbohydrates

6 g protein

7 g fiber

3) Greek Yogurt with Almonds

  • ½ cup Greek yogurt

  • 1 oz almonds

Nutrition Facts:

264 calories

15 g fat

11.5 g carbohydrates

23 g protein

3 g fiber

4) Banana with Peanut Butter

  • 1 banana

  • 1 tbsp peanut butter

Nutrition Facts:

195 calories

8 g fat

26 g carbohydrates

5 g protein

5) Tuna with Triscuit Whole Grain Crackers

  • 1 serving Triscuit whole grain crackers

  • 1 tuna packet (2.6oz)

Nutrition Facts:

130 calories

1.5 g fat

14 g carbohydrates

20 g protein

5 g fiber

Schedule a call with one of our coaches today to talk more about your health and fitness goals. We would love to help!

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